Inner Thigh Pain During Sex: Why Stretching Isn’t Working (And What to Do Instead)

If you’ve ever experienced pain in your inner thigh or groin when you’re lying on your back with your knees apart, you know it’s a bit of a buzzkill.

You’ve probably tried stretching it out… only to find the tightness comes right back.

Sometimes it even feels worse the more you stretch.

This is a trap a lot of people get stuck in.

A weak muscle can feel tight. And when you keep stretching a weak muscle, the tight sensation often gets worse — and the joint feels more unstable.

So instead of stretching more, let’s talk about strengthening the inner thigh muscles so you can move comfortably — including during more “primal recreational activities.”

Watch the Video (Recommended)

This article is based on the video below, which walks through the exercises and progressions visually.

The video demonstrates each movement. Use the article below to reinforce the key ideas and structure your training.

Exercise #1: Side-Lying Inner Thigh Lifts

You’ll need a sofa, mattress, or any stable piece of furniture for support.

Position yourself on your side so you feel comfortable and stable. Use cushions if needed.

The bottom leg stays planted. The top leg — the one closer to the furniture — is the working leg.

Start with the knee bent.

Lower the leg down as far as you can, then lift it back up toward the ceiling.

As you move, explore different angles and ranges.

Wherever the leg feels shaky, wobbly, or hard to control — that’s a weak spot worth training.

Lift slowly, lower slowly, and aim for the biggest controlled range you can manage.

You can also hold the leg at the top for 5–20 seconds to build endurance.

When starting out, stop when you feel fatigue — not total failure. These muscles may be deconditioned and will get sore quickly.

Using a Yoga Ball (Optional but Helpful)

A yoga ball can make this exercise more comfortable and dynamic.

It allows you to roll, adjust angles, and move into wider leg positions more easily.

This can help you gradually build strength in positions closer to the ones that trigger discomfort.

Progression: Straighten the Leg

A straight leg makes the exercise harder.

When the leg is longer, it becomes a heavier lever for the muscles to control.

Start bent, then gradually straighten the knee as you get stronger.

Also experiment with:

• Foot rotation
• Hip rotation
• Different leg angles

The goal isn’t finding the “perfect” position.

It’s making more positions feel right and strong.

A Quick Reality Check About Diagnoses

When people experience groin or inner thigh pain, they often worry about things like:

• Hip arthritis
• Labral tears
• Impingement
• Bursitis

But structural findings like these often don’t correlate well with pain in research.

That’s why it’s helpful to remember:

ATM — Always Think Muscles.

Before assuming something is structurally wrong, it’s worth seeing how far strengthening and movement retraining can take you.

Exercise #2: Supine Leg Circles

Lie on your back and lift one leg into the air.

Slowly draw a circle out to the side, down, across, and back up.

Look for areas that feel:

• Clunky
• Pinchy
• Shaky
• Hard to control

When you find those spots, slow down and work near them.

Build control instead of rushing past them.

Also reverse directions. If you went clockwise, go counterclockwise.

Adjust Range and Difficulty

You can make this easier by:

• Keeping the leg higher
• Making smaller circles
• Bending the knee

As strength improves, let the leg go lower and wider.

You can also elevate your upper body on a couch or ball to allow the leg to travel below body level for more range.

Build Strength, Then Add Load

Once you feel confident:

• Hold difficult positions for 30–60 seconds
• Add ankle weights or thigh resistance

This increases strength through the inner thigh and groin so your body feels more stable in wide-leg positions.

Don’t Skip Core Stability

Strong inner thighs work best when your core is stable.

A simple starting exercise is heel taps.

Lie on your back, flatten your lower back gently into the floor, and lift both feet.

Slowly tap one heel down while keeping your spine stable, then switch.

Watch for:

• One side feeling less stable
• Popping or catching sensations

When you find instability, slow down and build control before progressing.

You can later:

• Lower both legs
• Increase range
• Add gentle rotational challenges

This builds the pelvic and abdominal stability that supports your hips.

Programming Guidelines

A simple starting structure:

• 2–3 sets per exercise
• 30–60 seconds per set
• 2–3 times per week

Build gradually.

If you overdo it, soreness can make walking — and everything else — much less enjoyable.

A Note on Stretching

Stretching the inner thighs isn’t wrong for everyone.

Some people benefit from reducing excess tension.

But if stretching makes pain worse, strengthening is often the missing piece.

Want a More Complete Plan?

If you want a comprehensive, adaptable program to follow, check out the Healthy Hips program. It'll help you rebuild your hips and free yourself from hip pain.